▌ transition to cat style: exhale, back arched upward, curved; lower abdomen adducted, chin looking for clavicle; eyes looking at navel
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02
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▌ transition to half split: when exhaling, hold your hands on the ground, straighten your front legs, and move your hips back
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#3
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#6
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For example, when the next movement involves flexion, you can first inhale to expand the front of the body, and then exhale to bring more space to the body
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#2
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#3
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Use reasonable force and energy to support posture conversion, making the process lighter and more stable
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What can better reflect the combination of strength and flexibility than doing postures is also the conversion between postures
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#5
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Classic conversion movements suitable for beginners
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▌ tips: in the process of action conversion, to prevent chest collapse, remember to keep the back flat, let the spine extend
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At the same time, the conversion of yoga postures can also test the stability of the practitioner’s body and yoga skills
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For a deeper challenge, place your hands on the ground on both sides of the front knee
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Control the breathing rhythm
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In the process of posture conversion, you should be deeply and soberly aware of the position change of the body in the posture, and slowly and consciously transition from one individual posture to the next
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#1
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What are the elements of fluency in the conversion of postures? In fact, most yoga injuries do not occur in asana, but between asana and asana
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▌ transition to standing and bending forward: exhale, raise hips and straighten knees; keep back flat and fold trunk forward and down; relax neck while folding forward
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▌ transition to inclined plate: use the core muscles to move the body forward when breathing in; shoulder above the wrist, hands straight; thigh muscles tight, spine extended; abdomen adduction, head to heel in a straight line
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During the transition, you can bend your knees a little
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In asana conversion, if you have a good perception, you can better adjust the proportion of asana exertion and relaxation, and better use your body to support asana conversion
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#From cow to cat, the four corner bench kneels on the mat; the arm is vertical to the ground, the shoulder is above the wrist; the thigh is vertical to the ground, and the hip is above the knee; inhale, sink the abdomen into the ground, and gaze forward; the shoulder blades are close, and the shoulders are close back; look up, and the tailbone is pulled up
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You can practice these skills to improve your transition ability
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From crescent to half split stance, take a big step forward with your left foot, with the palm of your left foot close to the ground; bend your left knee, with your left knee above your left ankle; straighten your right foot backward, with your toes and knees touching the ground, push your hips forward; raise your arms above your head, close to your ears; straighten your arms to drive your body up and extend your spine; look forward to keep your body stable
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You can consciously relieve the tense parts of the body through balanced breathing, and make the posture conversion more smooth through breathing
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Soldier’s left leg strides forward from the second to the triangle position, with the right leg straight behind; the tip of the left foot is outward, with the heels of both feet aligned; the left knee is above the left ankle; inhale, with the arms stretched forward and backward, parallel to the ground; the upper body is straight, with the forearm extending forward and the rear arm extending backward; look ahead, with the shoulders away from the ears
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▌ transition to triangle: move the hips back and straighten the front knees; tilt the trunk over the front legs, with the forearms down and the rear arms up; look up at the fingertips
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#2
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From boat style to corpse spreading style, start from sitting position, lift both legs off the ground, bend knees, and tighten toes; move the trunk backward, with the thighs and trunk in a “V” shape; raise both arms, hold hands flat forward and parallel to the ground; contract abdominal muscles to keep the back straight
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Some people say that in the practice of yoga postures, what can better reflect body awareness than doing postures is the conversion between postures
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When switching to the forward bend, you can bend the knee slightly to prevent back strain
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The conversion from one posture to the next can not only help you get a larger and more stable range of motion, but also help you stretch your muscles and strengthen your joints
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▌ tip: when doing the down dog pose, pay more attention to lengthening the spine and stretching the arms, rather than focusing too much on the heels
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Breathing plays a very important role in posture conversion
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Dog down to slant prone position, legs and hips the same width, arms slightly wider than the shoulder; buttocks raised, the whole body is inverted V-shaped; the spine straight, oblique extension; arm push side waist extension, thigh front muscle tightening; knee straight, heel on the ground
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▌ tips: corpse spreading is the last rest position in yoga, which can let you relax
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#4
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Whether the conversion transition between yoga movements is light and smooth is a standard to judge the depth of yoga practitioners’ postures
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If the conversion between asana and Asana is rapid and not smooth, and the attention is distracted, it is easy to cause injury, which also includes the process of entering asana and exiting asana
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Therefore, in the conversion between boat and corpse spreading, remember to slowly put the trunk and feet on the ground, so as to better enter the corpse spreading and release the body..
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▌ tip technique: keep the core active, press the back of the forehand into the inner tibia to provide leverage, and open the body further in this position
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01
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Keep focused
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#4
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▌ transition to corpse spreading: fix the core in the boat, then exhale and begin to straighten the legs; at the same time, slowly lower the rest of the body to the ground and enter corpse spreading
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Pay attention to the position change of the body
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From the phantom chair to the front, stand in the mountain bending style with feet close together; bend the knees, sink the hips, and the knees do not exceed the toes; raise the hands above the top of the head and straighten them; inhale and lengthen the spine; gaze ahead and activate the core to prevent chest collapse
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▌ tip: to activate the core during the transition, when the center of the spine is pulled up, you should feel absorbed into the abdomen
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In the practice of posture conversion, we can stabilize our thoughts by staring at the point, so that we can be more focused, instead of doing posture actions unconsciously
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▌ tips: when doing the magic chair, you should hardly see the toes
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Keep focused in the process of posture conversion, and pay more attention to what is happening in the body and the current experience
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Today, Xiaobian has sorted out some transition movements of Classic Postures suitable for beginners
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